17 April 2014

THURSDAY 140417

Deadlift 3-3-3 Repetitions
Strict Pull-up 3-3-3 Repetitions

Rest as needed then,

As Many Rounds As Possible in 7:00 of,

7 Deadlifts
7 Lateral Bar Over Burpee

Note: Work up to a 3 Repetition Maximum (3RM) lift on the Deadlift. Then, use 50% of that load for the AMRAP. For the Strict Pull-ups, use the least amount of assistance as possible. Advanced Athletes should challenge themselves with a weighted Pull-up. Compare todays weight, capacity on the Pull-up and time for the AMRAP to this same workout, performed on January 15, 2014.

Luke is a True Warrior

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Join us tonight from 6:00 to 7:00 PM for the CrossFit Amundson Yoga and Mobility Class. Beginning in May, 2014, we will be adding two morning Yoga classes to our schedule. The CrossFit Amundson Yoga and Mobility Program is a free class to all CrossFit Amundson Athletes. We are also allowing members of the public to enroll into our Yoga and Mobility Program for a limited time at $35.00 a month. If you are not a member of our gym, and are interested in starting in our Yoga and Mobility Program, please e-mail Info@CrossFitAmundson.com.

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16 April 2014

WEDNESDAY 140416

Kettlebell Wednesday!

Five Rounds for Time of:

Run 200 Meters
15 Kettlebell Swings
Run 200 Meters
15 Hand Release Push-ups

Rest as needed then,

3 Rope Climbs using the most challenging technique available to you.

Note: This workout was “battle tested” on Saturday during an EPIC Van Ride and Outdoor Workout at Soquel Track. Prescribed weight for men is 53lb. and women is 35lb.

Suns out – Guns out!

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“Love the moment and the energy of that moment will spread beyond all boundaries.” - Corita Kent

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15 April 2914

TUESDAY 140415

Clean and Jerk 5, 3, 1, 1, 1, Repetitions,

Rest as needed then,

As Many Rounds As Possible in 7:00 of,

9 Power Cleans
6 Chest to Bar Pull-ups
30 Double Unders or 60 weighted jumps

Note: Work up to a new 1 Record Max (1RM) on the Clean and Jerk today. The long-term gym goal is for everyone to be able to Clean and Jerk their bodyweight. On the AMRAP, prescribed weight for men is 135lb. and women is 95lb. This is an awesome workout!

Namaste!

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We are so happy and grateful for the growth of the CrossFit Amundson Yoga and Mobility Program. Beginning in May, 2014, we will be adding two morning Yoga classes to our schedule. The CrossFit Amundson Yoga and Mobility Program is a free class to all CrossFit Amundson Athletes. We are also allowing members of the public to enroll into our Yoga and Mobility Program for a limited time at $35.00 a month. If you are not a member of our gym, and are interested in starting in our Yoga and Mobility Program, please e-mail Info@CrossFitAmundson.com.

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14 April 2014

MONDAY 140414

Four Individually Timed Rounds of:

Run 400 Meters
21 Repetition Bench Press

Note: Prescribed weight for men on the Bench Press is 135lb. and 85lb. for women. No more than 4 minutes rest between rounds. Who can complete each individually timed round in under three minutes? Compare todays effort to January 29, 2014. Reminder the CrossFit Amundson Yoga and Mobility Class meets tonight from 6:00 to 7:00 PM at our Krav Maga studio.

Lee, Greg and Britain battle on the “Devils Tricycle”

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Our friends at Assault Bike Products graciously donated a brand new Assault Bike to our gym as a gift to Greg Amundson for his help promoting their new product. This new bike is absolutely amazing. During the 2013 CrossFit Games, Greg met the founder of Assault Bike Products, Rohan Burdett, in “Vendor Village” and Greg gave the Assault Bike a go. After a minute of full effort, Greg looked at Rohan and said, “This thing is awesome!” The bike is custom made with CrossFit in mind, to include a “Tabata Interval” programmed into the computer monitor. Special thanks to Rohan and all our friends at Assault Bike Products for this awesome gift.

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This week, we are bringing back our “Open, Close, Push, Pull” warm-up. Following our Warrior Yoga, Joint Rotations and Conditioning Drills, Athletes will have approximately seven to ten minutes to continue their warm-up on their own. The “Open, Close, Push, Pull” is an excellent time to work on skill development and to ensure each Athlete is prepared for the workout of the day. Our Coaches will be available to help explain the “Open, Close, Push, Pull” and to provide recommendations for skills and techniques during this time of class.

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Greg Amundson explains the “Open, Close, Push, Pull” warm-up [video]

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13 April 2014

SUNDAY 140413

Please join us for Open Gym today from 10:00 AM to 12:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals. From 12:00 to 2:00 PM, join Coach Jeff Butler for a CrossFit Olympic Lifting Seminar focusing on the Snatch.

Areli, Cary and Dawn bring their Warrior Spirit!

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Work joyfully and peacefully, knowing that right thoughts and right efforts inevitably bring about right results.” - James Allen

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12 April 2014

SATURDAY 140412

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts tomorrow. The first workout will start at 10:00 AM and will be free to the public and appropriate for all skill levels. The second session will begin at approximately 11:30 AM and is only for members of CrossFit Amundson. Open gym will be from 12:00 to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Chris Love

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Chris Love is a man of immense physical, spiritual and mental strength. Chris serves our community as a Firefighter and is the first to volunteer to help another person in need. Congratulations to Chris on his recent personal record of an amazing 245lb. Push Jerk!

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11 April 2014

FRIDAY 141104 

Back Squat 5-3-1-1-1 repetitions

Rest as needed then,

Four Rounds For Time of:

Run 400 Meters
50 Squats

Note: This is an “Old School” Coach Glassman favorite. Go heavy on the Barbell Back Squat today and try to set a personal record. The gym goal is for all our Athletes to have a bodyweight Back Squat. The EPIC Fitness Van will ride today, so come mentally prepared to tackle this workout on the soft sand!

Triathlon Day!

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The CrossFit Amundson Sprint Triathlon day was awesome! Over half of the Athletes at our gym were able to average a 1:30 split on the 400 meter run, for all three rounds! And our very own Lee Bowden did the entire workout twice!

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10 April 2014

THURSDAY 140410

Ten Rounds For Time of:

Deadlift, 15 repetitions
Hand-Release Push-up, 15 repetitions

Rest as needed then complete the SEALFIT Pull-up Challenge

Note: Weight for the Deadlift is up to 135lb. for men and 95lb. for women. For the SEALFIT Pull-up Challenge: Max full reps. No time limit. Can drop one arm at a time but cannot drop down. When your feet touch the ground you are complete. Dead hang Pull-ups. Standards: hands facing forward, thumb around bar, full extension at the bottom, chin above bar at top, complete with full extension at bottom. No kipping, no swinging of any kind. Who can complete the WOD in 15:00 or less and complete 10 “SEALFIT” Pull-ups?

Sandra will get your RIPPED!

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Our very own Sandra will be teaching a RIPPED Seminar this Saturday at our Krav Maga studio from 1:00 to 3:00 PM. Sandra is a very respected and well known RIPPED instructor and we are fortunate to have this new offering at our gym. This Seminar is free to CrossFit Amundson Athletes and the public. Following the Seminar, Sandra will be teaching a RIPPED class at the Krav Maga gym on Wednesday mornings at 11:00 AM. This class is free to all CrossFit Amundson Athletes and is available to the public for a $10.00 drop-in fee or $35.00 monthly autopay.

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The CrossFit Amundson Yoga and Mobility Program meets tonight from 6:00 to 7:00 PM. We recommend arriving to this class by 5:45. This class is free to all CrossFit Amundson Athletes and available to the public for a $10.00 drop in or $35.00 monthly auto-pay.

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09 April 2014

WEDNESDAY 140409

“CrossFit Amundson Sprint Triathlon”

Complete 3 Rounds for Total Time:

Assault / Aerodyne Bike 1 Mile
3:00 Rest
Concept II Row 500 Meters
3:00 Rest
Run 400 Meters
3:00 Rest
Repeat  3 Times

Note: This is an amazing stimulus! Rest 3:00 between each individual skill set to encourage maximum intensity and power output. We will be capturing data points from each individual sprint, then adding for total time. A CrossFit Amundson original!

Good times!

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Our life is what our thoughts make it. A man will find that as he alters his thoughts toward things and other people, things and other people will alter towards him.” - James Allen

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08 April 2014

TUESDAY 140408

Push-Jerk 5-3-1 Repetitions

Rest as needed then,

Five Rounds For Time of:
Push-Jerk 15 repetitions
Knees to elbows 15 repetitions

Note: We will begin each class with the Push-Jerk technique. The longterm gym goal is to have every Athlete achieve bodyweight overhead. For the timed effort, prescribed male weight is 95lb. and women is 65lb. Reminder the CrossFit Amundson Olympic Lifting Class is tonight from 7:00 to 8:00 PM. Tonights class will meet at Headquarters.

Handsome Glancy on the EPIC Sled Push!

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Jonathan Glancy captures the competitive spirit of CrossFit Amundson. An Athlete of immense capacity and talent, Jonathan frequently finishes at the top of the group in the CrossFit workouts. Keep up the awesome work Jonathan, you are an inspiration to us all!

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